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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Jun 15, 2014 6:41 pm

Thanks, Tom. I took a look at that video last night. Five years ago I would've scoffed at pretty much everything about that dude. Now...I can see the value in that kind of thing.

BD: There's an HG in San Francisco two weeks after the Monterey Games. I'll be doing that one instead. It's run by the SAAA as opposed to SHA; I understand not everyone loves SAAA, but meh, for a first-timer getting concerned about fed politics seems pointless.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sun Jun 15, 2014 6:48 pm

In other news, treading water like a bawss

Sunday, June 15

Wifey took the midget to the park; happy Father's Day to me

warmup (waiter walk, McGill Big3)

Front Squat
45 x 5
75 x 5
95 x 4
105 x 3
115 x 2
125 x 1
superset with band triceps pressdowns

Squat
135 x 3
155 x 2
165 x 2
175 x 1
155 x 3 x 5
135 x 3 x 5

EZ Curl
50 x 5/5/5/3/3

stretching

My back is still feeling tweaky, and spasms occasionally. Squatting felt OK, but I'm not going to do any 50/20-style rep racing until it's 100%

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Jun 16, 2014 8:27 pm

Monday, June 16

warmup

Modified Sumo:
135 x 5
185 x 4
225 x 3
245 x 2

Incline Press:
45 x 10
65 x 8
85 x 5
95 x 3
105 x 2
95 x 3 x 5
fucking pathetic.

Low Rows:
100 x 10 x 3

Sandbag bearhug + a weightvest x the length of the parking lot, 5 stops

Training from here until the Coastal Fog games will be basically EZ Strength, focusing on squats and pressing with pulling on the back burner. For the main move of the day I'll work up to a heavy-ish single or double, back off around 10% from there, and get some reps in.

Throws tomorrow, assuming the midget lets me sleep tonight.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Jun 17, 2014 9:16 pm

Went down to the park at 6 AM. Got in about 10 standing throws with the 15 lb. slamball before the sprinklers came on. So that wasn't great.

I'm starting to second guess this HG in August. I dunno. I'm under a lot of work stress right now, and some shit just flared up with my wife -- mostly my fault. Nothing big, not drugs or hoors, but I fucked up. Maybe I'm just being a pussy, and I'll feel better in a couple of days. But maybe this is one of those "yellow light" situations where I should put my head down, try to keep the base as solid as possible, and not try to do anything big. I dunno.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Jun 20, 2014 10:50 pm

I'm putting this here because it's amazing, an 1898 editorial in the Tacoma (Washington) Sun newspaper, castigating that state's Supreme Court for, it asserts, getting a decision wrong. This came from an amusing Friday afternoon dive down the Lexis/Nexis rabbithole.

The next time we complain that political punditry is getting out of hand in this country, well, it has ever been thus:
"The supreme court of this state has again eased its conscience, if it ever had any to ease, by its infernal rotten decision in the Tacoma warrant case. . . (naming a member of the court) can now sit snugly up alongside some other supreme simpletons and suck the hind teat of plutocracy. It is said that he changed his mind. Suffering saints, who ever made a charge that he had a mind to change? It is true he voted the other way when the case was up before, but nobody ever accused him of having a mind, and even if they did, after reading the decision in the warrant case referred to, which he is supposed to have written, they would know that the accusation had no foundation and could not be substantiated. This decision is only remarkable for its malignant, dishonest and damnable distortions of, not only the law, but also the facts. It states the facts shockingly contrary to the truth, as shown by the record in the case, as will be seen by the dissenting opinion that will soon be filed. It is the conception of an ass, a lean-witted, anile leripoop, who no doubt thinks he would rather be rich than be right. We speak of . . . more particularly because he flopped. What made him flop, he knows best, but every one else has a good idea. There is only one thing about . . . that pleases me, and that is his term soon ends, and he will be relegated to that everlasting oblivion that awaits all of these last rotten articles of republicanism. How long, O Merciful Creator of the Universe, are we to still suffer for the misdeeds of dishonest, corrupt and disreputable public servants? The people of Tacoma have lived in a wild and reckless revel of republican rule. They have drunk deep from the foul cup that folly has filled with perfumed poison and held to trusting lips, while the sweet sensuous song sung by satan's sirens, lulled the senses to fancied rest, security and safety as they plunged headlong into the frightful chasm of debt, at the bottom of which they will find destitution, destruction, dishonor and death. While yet money can be raised, our citizens ought to erect a monument in memory of the past, to stand as a solemn warning for the future. The pedestal or base should be of busted banks, six stalwart representatives of republicanism, such, say, as Boggs and McCauley, Hedges and Holmes, Shane and McKane, should stand shoulder to shoulder with hands clasped and eyes raised with a look of envious emulation at the central figure yet above them all. And that figure should be . . ., on the top of a long shaft straddling the American eagle, in one hand a bunch of illegal warrants and in the other a double-barreled horse pistol as he commands fair Tacoma to kneel down and take one more does of the vile, nauseating stuff, distillations of republican rottenness, that this supreme court has fixed up for us; then circling around all we would have the republican council dancing like diabolical demons trying to put out a huge bonfire made from the wreck and ruin of a light plant the city once owned, with imaginary water from a water plant for which the city paid more than a million real dollars. If all this could be placed in the public park where good pious people could go when the weather was nice and warm, and sit on the benches amidst the perfume of sweet flowers, with a picture of Grattan H. Wheeler in one hand and Walter J. Thompson in the other, oh, what a flood of tender memories would float over the soul! Oh, what a history, pages without printing, volumes without words. But Tacoma will never down, she will fight for justice till the last dishonest damn rascal that drags his slimy carcass across the road to justice shall have been fed to the crows. Men who have forgotten more law than . . . and his stud of supercilious asses ever knew, have studied this warrant question for months, and years; and they say the warrants have been paid; that they are dead and should not be paid again. This is only a touch of the tail end of republican prosperity of the past; but let us go on to the future. The day fast comes when the stains of disgrace and dishonor, those perfidious and pusillanimous tools of the trusts, have placed upon the fair name and fame of Washington, will be wiped out forever. We must fight the ground inch by inch until honest men, who see no Klondike in the bench, shall be elected. Men who have the people's interests at heart, as well as the interest of the bondholder and warrant shark. This state will rise in its wrath and when fall comes, vicious, vacillating . . . will be swept into oblivion forever."

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Re: BodyPump for mass, BodyCombat for cuts

Post by Fat Cat » Fri Jun 20, 2014 11:48 pm

What's the deal with the wife? Since you bring it up.
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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Sat Jun 21, 2014 12:03 am

The very short version:

My wife has a habit of trying to control how I spend money. She recognizes that this is one of her issues, and is trying to ease up, but it's still an issue.

I felt resentful that she was trying to control how I spend money. What I should have done was say something like "hey, I make a decent salary and bring home my share, we're doing OK, I'm going to spend some money on myself." Rip the bandaid off. It may have meant an unpleasant conversation or two.

What I did instead was spend the money, and hide it from her. I'm not talking about megabucks, but things like a few books, or a new video game. But I did try to conceal it. Well, when your finances are integrated with another person's, eventually they're gong to find out.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Fat Cat » Sat Jun 21, 2014 12:22 am

Thanks for explaining. I offer only this one observation: hiding your behavior makes you appear weak, which is quintessentially unattractive. Work it out to your advantage, sir.
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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Jun 23, 2014 6:17 pm

Thanks for the input. Though frankly, I think there are better reasons to be honest. Especially for me.

Monday, June 23

warmup

Front Squat:
45 x 5
75 x 5
95 x 4
115 x 3
125 x 2
135 x 1
just trying to nudge these weights up where I can...

Squat:
135 x 2
155 x 2
165 x 2
175 x 1
165 x 2 x 5

EZ Curlz:
50 x 5/5/3/3

I may get called to jury duty tomorrow.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Jun 25, 2014 12:00 am

Tuesday, June 24

jury duty AM

warmup

Modified Sumo:
135 x 5
185 x 4
225 x 3
245 x 3 x 3

Push Press:
95 x 2
105 x 3 x 5

Pullups:
superset w/ push press, 15 total. Oddly, if I do three or more reps on pullups, my elbows hurt. Two or fewer, they're fine. So, doubles it is.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Jun 26, 2014 9:28 pm

Did some throwing yesterday. It was...not good. I need to recalibrate my expectations more towards the "put the work in" side than the "PR EVERY THROW!!!!!" side.

Woke up this morning feeling achy and stiff and very slightly flu-ish. So nothing today.

Still trying to decide whether I want to do this HG in August, or if it's too much for me to handle right now. This too has more to do with managing expectations than anything else. If I can get my head around doing it for fun, just to see how it goes, then I'll probably do it. Right now, my competetive side is yelling at me that if I can't come in and destroy my opposition, and drive their women before them, then I shouldn't bother. This is the same mindset that helped me garner some long-term injuries for the glory of placing 3rd and 4th in some local judo competitions. Never give in, bro. Fuck, for a never-was, I have some pretty lofty expectations.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Holland Oates » Fri Jun 27, 2014 4:28 am

You need to relax. Go have fun. Get your throws in and have a few Belhaven Scottish ales.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Jun 27, 2014 5:36 pm

I'm good at all, and I'm good at nothing. I'm not good at some.

Friday, June 27

warmup

Front Squat:
45 x 5
75 x 5
95 x 4
115 x 3
125 x 2
135 x 1

Squat:
135 x 2
155 x 2
165 x 2
175 x 1
185 x 1
165 x 3/3/3/2/2

EZ Curlz:
40 x 10/5/5

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Jun 30, 2014 1:15 am

Sunday, June 29

warmup

Power Clean:
45 x 5
65 x 5
85 x 3
95 x 2
105 x 2 x 5
rangefinding

Push Press:
95 x 2
105 x 3 x 5

Squat:
105 x 5
135 x 3
155 x 2
175 x 2
185 x 1
165 x 2 x 5

EZ Curlz:
50 x 5
60 x 2
50 x 3

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Jun 30, 2014 5:35 pm

Monday, June 30

15# stone
10 stands
o stone footwork drills

25# pud
casting drills (just the cast back and forth, trying to use the hips and keep it smooth)
cast & turn
I'm jumping into the turn. I know that I'm doing it as I'm doing it, but I'm having a hard time correcting it.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Jul 01, 2014 3:23 pm

Tuesday, July 1

Slept like shit last night. Really tired.

warmup

warmed up to do power cleans, had no pop
warmed up to do presses, elbows hurt
said fuck it

Deadlifts:
135 x 5
185 x 4
225 x 3
245 x 2
275 x 1
245 x 2 x 3
255 x 2
265 x 2
275

Switched back to conventional. Modified sumo was worth playing around with, but it doesn't feel natural.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Jul 03, 2014 12:05 am

Wednesday, July 2

Went to the park to throw; apparently parks are also places that children use for their frivolous entertainments HOW GAUCHE
Went to the gym instead. Working around a little low back soreness and some elbow pain.

warmup

power clean:
45 x 5
65 x 3
85 x 2
95 x 2
105 x 2 x 6

squat:
45 x 5
95 x 3
115 x 3
135 x 3
155 x 2
175 x 1
185 x 1
135 x 5 x 2
eased up a little

incline press:
45 x 5
65 x 5
85 x 5
95 x 3
105 x 2
95 x 3 x 6

low row:
120 x 10 x 2
100 x 10

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Jul 03, 2014 5:08 pm

Thursday, July 3

WFD

casting drill
cast & throw x 5
one turn x 10
footwork drills

Trying to correct that "jumping into the turn thing", I tried to exaggeratedly drag the feet through the turn. It started to click around throw five, and each subsequent throw added about a foot to the previous one. So pretty pleased with that. The downside is, I was flattening the orbit of the weight and throwing it pretty much horizontally instead of in an arc. Something new to correct...

Some pain in the elbow and shoulder of my throwing arm. Nothing I couldn't work through, but it's something to be aware of.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Jul 04, 2014 8:58 pm

'murca

warmup

power clean:
45 x 5
65 x 3
95 x 2
105 x 2
115 x 1 x 3
95 x 5 x 2

squat:
95 x 3
115 x 3
135 x 3
155 x 2
175 x 1
185 x 1 x 6
165 x 2 x 5

incline press:
45 x 10 x 2
65 x 10
85 x 8, 7, 5

low row:
120 x 10 x 2

Incidentally, last night I had a dream that I was going clubbing with Lyle McD and Louie Simmons.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Mon Jul 07, 2014 5:24 pm

Monday, July 7

warmup

power clean:
45 x 5
65 x 3
95 x 2
105 x 3 x 3
105 x 2 x 2

press:
45 x 10
65 x 5
75 x 3
85 x 2
95 x 1
85 x 2 x 5

squat:
45 x 5
95 x 5
115 x 3
135 x 3
155 x 2
175 x 1
185 x 1
135 x 10

EZ curl
50 x 5 x 2

1) superset pullup doubles and singles with presses and squats. Did about 20 reps.
2) lots of aches. Nothing major, just owies. But I should probably take it easy next week. BD, Syaigh et al, if you read this, any advice for how to deload on throws? Less volume? Easier throws? Drills only?
3) One issue for easy strength-style training for me is that I worry that I'm SQUANDERING MY GAINZ by not using a more rigid or systematized template...but I'm getting stronger (or more realistically getting back to where I was a year ago). I'm going to run with it until it stops working, or until I get bored.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Wed Jul 09, 2014 8:49 pm

yesterday: did a bunch of walking up and down SF

Wednesday, July 9

warmup

power clean:
45 x 5
95 x 3
105 x 2
115 x 1
105 x 3 x 6

press:
45 x 5 x 2
65 x 5
75 x 3
85 x 2
95 x 1
85 x 3 x 5
superset pullups at BW +10 with each press set. 12 total

squat:
45 x 5
95 x 5
115 x 3
135 x 3
155 x 2
175 x 1
185 x 1
195 x 1
175 x 2/2/1

EZ curlz:
50 x 5 x 3

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Thu Jul 10, 2014 6:28 pm

Thursday, July 10

Really tired this morning. I'm not sure why. I went to bed early enough, and I don't recall my sleep being interrupted, but when the alarm rang this morning to go throw, getting out of bed took some doing.

wfd with the 25# pud
took my ten throws, went home and went back to bed. I was all over the place, couldn't get consistent, but I hit some decent throws around with numbers six and seven. It went downhill after that so I shut it down at 10.

One thing I've definitely noticed: I can do barbell work half asleep. If I'm tired, hungry, sick, whatever, I can still get into the gym and make my lifts. They may not be amazing, but I can do it. I've been lifting for 10+ years; I haven't always been consistent, but I've got the patterns ingrained. The throws are still new enough that if I'm not feeling fresh, things go pear-shaped very quickly.

I'm going to either have to find time to throw that's not first thing in the morning, or just accept that some sessions will be shitty, and shut it down when it's not going right.

edit: it also occurs to me that, even though the lifting I'm doing can't be considered high volume, it's still starting to creep up into higher volume than what the EZ Strength book recommends... I ought to take it easy next week anyway, my joints are hurting and work is really busy, and after that easy week it might not be a bad idea to drop the volume back down to what the book recommends and see how that goes

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Tue Jul 15, 2014 5:22 pm

Tuesday, July 15

Deload week (one would think that you need to have some "load" before needing a "deload", but apparently my body thinks that squats with 165 and presses with 85 are PUNISHING WEIGHT)

warmup

power clean:
45 x 5
65 x 3
95 x 2
105 x 2
115 x 1
105 x 2 x 3

press:
45 x 10
65 x 5
75 x 3
85 x 2
95 x 1
85 x 2 x 3

front squat:
45 x 5
75 x 5
95 x 4
115 x 3 x 2

BW pullup doubles between each set of pressing and squatting

EZ curls:
40 x 10 x 2

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Jul 18, 2014 5:53 pm

Friday, July 18

warmup

power clean:
45 x 5
65 x 3
95 x 2
105 x 2 x 3

squat:
45 x 5
95 x 3
135 x 3
155 x 2
175 x 1
felt something ping in my right lower back coming up with 175. spent the rest of the hour rolling out my right side -- low back, hamstrings, glutes, IT band etc -- and stretching.

But.

You've gotta be fucking kidding me with this shit. My body accumulates enough owies squatting fucking 165 and pressing 85 that I need a deload, and then the first workout back I hurt my goddamn back? Fuck me sideways. If I didn't enjoy barbell lifting I'd ditch this bullshit and take up Parcheesi. And now I get to sit at my office desk for ten hours and let it stiffen up. FUCK.

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Re: BodyPump for mass, BodyCombat for cuts

Post by Bud Charniga's grape ape » Fri Aug 01, 2014 7:11 pm

So after I got my back owie I got the flu. Didn't do shit for a couple of weeks. I got in the gym this morning, nothing worth logging, but I got the bar on my back and in my hands and did some stuff with it and no limbs fell off, so baby steps.

I need to figure out where to go from here. I think that competing this year is out of the picture. Work will be gnarly until mid-September; stress is through the roof. I have time in the early morning to train, but not the mental energy to do anything fancy. I'll probably just pick a canned lifting routine and run that for a while, and throw when I feel like getting outside.

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